Feeling weak while exercising is one of the most common workout problems. This could be due to various factors like dehydration, nutritional deficiency or fatigue. In many cases, further exercising will only make you tired and not energized. Maybe you need to take a break or eat something nutritious if you feel dizzy or lightheaded.
Let’s look at some of the common causes of feeling weak during workout and their solutions:
Causes of Feeling weak during workout
1. Too much Exercising
It is important to find the right balance between working out and resting. Aerobic exercises such as running, walking, and biking for longer than 30 minutes can cause a drop in blood sugar levels. This can lead to feeling weak during or after a workout.
Same is the case in gym workouts. If muscles are constantly being stressed on a regular basis with less time for rest, they start to feel the soreness more intensely. As a result, you become tired and weak.
You have to give your muscles enough time for recovery and restoration after each workout session. If it was your first workout, and you tried things beyond what your body can take resulting in muscles soreness, than you can use some of these tips to heal muscle soreness.
2. Working out Quickly
According to one survey, more than 50% of people who planned to exercise during the week, only managed to do so for less than half of the time they had allotted. This is because they were pressured by time and found it difficult to work out quickly.
This has resulted in them not completing their workout at all or not exercising as hard as they would have if there was no pressure. Working out quickly may seem like a good idea but is actually counterproductive.
3. Nutritional Deficit or Bad Nutrition
Eating junk food will generally lead to weight gain which in turn leads to feeling tired and weak but that’s an indirect and not a necessary connection to feeling weak during workout.
However, if you are not eating enough, then your body won’t get the right amount of vitamins and nutrients needed for your workout.
4. Medical condition like Addison’s disease
Addison’s disease is a disorder of the adrenal gland. It is caused by excessive and prolonged destruction of the adrenal cortex and can be caused by infection, medication, and other diseases.
The exercise performance could be greatly impacted by Addison’s disease because it affects the body’s ability to maintain salt balance. In Addison’s disease there is an increase in sodium excretion that causes hyponatremia due to low levels of sodium in the blood. Sodium helps regulate water levels in the body so if you don’t have enough sodium your kidneys will release more water into the bloodstream which will cause a further decrease in blood volume which can lead to bad workout performance.
For someone suffering from Addison’s disease or any other medical condition that makes workout difficult to do, it is better to get in touch with a medical professional before doing any type of aerobic or gym workout.
Solutions to Feeling weak during workout
1. Take Breaks
Many people believe that taking breaks from workout is not good for performance. However, this is a misconception.
Taking a break can actually help with improving your performance because it helps you recover from fatigue and to restore your muscles’ energy.
2. Eat Healthy
We all know that healthy eating is good for our health and physical nourishment. When we are tempted to not eat healthy or when we are on a wrong diet, our body suffers the consequences. One of those consequences is a less energized body that can’t withstand a physical workout.
The truth is that it’s necessary to keep ourselves energized and full of life through healthy eating so that it won’t feel weak during workout.
3. Drink Plenty of Fluids
It is important to drink plenty of fluids before, during and after a workout.
Water is the best fluid for workouts. However, people can choose other options if water is not available or they prefer other workout drinks.
It is important to remember that drinks with sugar and caffeine should be consumed in moderation as they can cause dehydration and lead to some health problems such as stomach cramps, headaches and dizziness.
The importance of drinking plenty of fluids before, during and after a workout cannot be stressed enough. All water-based liquids count: water, juice, smoothies and milk among many others. But which liquid you choose will depend on your personal preference and how active you are going to be at the time of your workout session.
4. Stretch your Muscles
It is important that we stretch before and after a workout to help reduce the risk of injury, increase flexibility, and improve muscle recovery.
In order to stretch before a workout, it is best to do a light warm-up before stretching. This will help loosen up your muscles and make them more flexible. You can also do dynamic stretches before you start working out. These are stretches that use the body’s momentum to work a specific muscle group. It is important not to stretch cold muscles because this could cause injury instead of preventing it.
After you work out it is important that you stretch your muscles again in order for them not to tighten up while they are resting which could lead to injury or an increased risk of injury if you were to go back into the gym or start working out.
There are various ways that you can deal with feeling weak during workouts. If you encounter these situations, take a break and drink water to rehydrate. Take vitamins to boost your energy levels. Go for a walk outside or read a book instead of working out if you are feeling too exhausted to continue doing it at the same time. Missing a day of workout won’t be the end of the world. Come back stronger 🙂